It’s a bit of a cruel irony that just as many of us have made those hopeful resolutions to get up and move more in the new year, the winter weather often turns the great outdoors into a chilly, dreary place that feels far from inviting. With temperatures dropping and icy sidewalks lurking, finding motivation to head outside can be a challenge.
Sure, the treadmill is an option, but it often comes with its own set of stereotypes: monotonous, boring, and only for those who are serious about running. It feels as if the treadmill holds an intimidating aura—like it’s a serious workout space reserved for seasoned athletes. But here’s the good news: with the right approach, you can transform your indoor exercise into something enjoyable! Let this be your guide on how to navigate treadmill workouts, especially if you’re just starting out.
So, why should you run on a treadmill?
There are practical reasons to opt for indoor running or walking, especially during harsh weather conditions. For example, Kelly Whittaker, a certified run coach at Barry’s, emphasizes the importance of safety. “If there’s a chance of lightning or if the air quality makes going outside risky, the treadmill might just be your best friend,” she explains. Sometimes, it’s simply more convenient. Parent needing to keep an eye on young kids, or feeling uneasy about running in the dark? Those are perfectly valid reasons to stay indoors.
Plus, let’s be honest—if you enjoy the treadmill, there’s no need to justify it. Long runs can double as opportunities to indulge in that Netflix show you’ve been dying to binge-watch. Elizabeth Beck, another certified run coach, admits, “I sometimes just go on the treadmill to enjoy my favorite series.” Running shouldn’t feel like a punishment; it can be a moment of joy.
What makes treadmill workouts beneficial?
While you might miss out on the fresh air and scenery that come with outdoor runs, treadmills have their own unique advantages. The cushioned surface is easier on your joints, which is crucial for beginners trying to build up stamina. “Starting off on the treadmill gives you that bounce,” Whittaker notes, helping to condition your leg muscles without the harshness of concrete.
The beauty of a treadmill is the control it offers. You can simulate hills simply by adjusting the incline, track your pace without the pressure of racing against other runners, and take charge of your workout to ensure you don’t push yourself too hard too soon. “A lot of people are intimidated by running outside because they think they need to be fast,” Whittaker points out. “With the treadmill, you can set your own pace and just enjoy the experience.”
Treadmill tips for beginners
Now that you’ve decided to embrace the treadmill, here are some practical tips to help you get started:
1. Get familiar with the treadmill controls: There’s nothing like the panic of trying to adjust your speed mid-run. Before you hop on, take a moment to understand the controls, including the safety clip that can stop the machine in case of an emergency.
2. Start slow: It can be tempting to crank up the speed right away, but both Whittaker and Beck advise starting at a manageable pace—possibly even a bit slower than your outdoor runs. It’s essential to warm up your muscles and allow yourself to find your rhythm on the treadmill.
3. Accelerate and decelerate gradually: Instead of suddenly jumping from one speed to another, aim for a gradual increase or decrease. This will help you maintain a smoother workout and protect your joints. Quick changes can lead to injury, and nobody wants that!
4. Mind your form: Treadmills can feel monotonous, which sometimes leads to slouched postures. Keep an eye on your form by not looking down at the console too much. Cover it with a towel if necessary!
5. Don’t hug the front of the treadmill: It’s natural to fear flying off the back, but leaning too far forward can mess with your form. Keep enough distance so you can see your sneakers while you run.
6. Make it fun: Variety is key! Instead of sticking to the same pace for an entire session, mix things up with intervals or different routines to keep your workouts interesting.
Beginner treadmill workouts to try
Ready to jump on the treadmill? Here are a few beginner-friendly workouts that Beck and Whittaker swear by:
1. 30-minute walking workout:
– Warm up with a very slow walk for 1 minute.
– For the next 4 minutes, increase your speed by 0.5 mph each minute. Finish off with a quick walk during the last minute.
– Repeat this 5-minute interval 4 times, gradually increasing your incline.
– Cool down for 5 minutes at a slow pace.
2. 35-minute run/walk workout:
– Start with 2 minutes of walking, transition to lightly jogging for 2 more minutes, and finish with 1 minute of light running.
– For the next 5 minutes, alternate between jogging and walking at different intensities.
– Cool down with a few minutes of light jogging and walking.
3. 30-minute running workout:
– Begin with a gentle 5-minute jog to warm up.
– Use intervals of moderate and hard-paced running, recouping with a slow jog in between.
– End with a 5-minute cool-down jog.
4. 40-minute running workout:
– Start with a 2-minute jog, gradually increasing your speed every 30 seconds.
– Alternate between jogging, running, and sprinting across six intervals.
– Cool down for 5 minutes with a light jog.
By keeping things simple, safe, and fun, the treadmill can become a go-to workout spot that fits your lifestyle. Give these workouts a try, and soon you’ll find yourself not only enjoying your time on the treadmill but also reaping the fitness benefits that come with consistent movement. In no time, you’ll change your perspective and maybe even look forward to your treadmill sessions!
